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Tag: Keto Friendly Foods

Exploring Keto Friendly Foods: A Guide to Indian Vegetarian Delights
Introduction
The ketogenic diet, often referred to as keto, is a low-carb, high-fat diet that offers numerous health benefits. Finding keto friendly foods can be a challenge, especially for vegetarians. 

This article explores a variety of Indian vegetarian recipes that are keto friendly foods and offers some delicious ideas for your diet. 

Let’s dive into what foods are keto friendly and explore keto friendly foods recipes that are perfect for maintaining a healthy and balanced keto lifestyle.
What Foods Are Keto Friendly?
Keto-friendly foods are those that are low in carbohydrates and high in healthy fats. These foods help your body maintain a state of ketosis, where it burns fat for fuel instead of carbohydrates. So, what foods are keto friendly? Here are some staples:

Paneer: A versatile Indian cheese that is low in carbs and high in protein.
Avocados: Rich in healthy fats, avocados are a great addition to any keto diet.
Coconut: Coconut oil, milk, and meat are all excellent sources of healthy fats.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are all low-carb and nutrient-dense.
Low-carb Vegetables: Spinach, cauliflower, zucchini, and bell peppers are all great options.

Best Keto Friendly Foods
When it comes to the best keto friendly foods, Indian cuisine offers a plethora of delicious options that are both satisfying and nutritious:

Paneer Tikka: Marinated in spices and grilled, paneer tikka is a protein-rich dish that fits perfectly into a keto diet. Its a dish that is best known among the paneer recipes but serves all diets except vegan. 
Avocado Chaat: A refreshing salad made with avocados, tomatoes, and Indian spices.
Cauliflower Rice: A low-carb alternative to rice, perfect for curries and stir-fries.
Coconut Chutney: A delicious dip made from grated coconut, which can be paired with various keto-friendly snacks.
Makhana (Fox Nuts): A crunchy snack that is low in carbs and high in fiber.

Keto Friendly Foods Recipes
For those wondering what are keto friendly foods that can be made at home, here are some keto friendly foods recipes that are easy to prepare and delicious:
1. Keto Paneer Butter Masala
A rich and creamy dish made with paneer and a buttery tomato-based sauce, perfect for those craving something indulgent.
2. Avocado Coconut Smoothie
Blend avocado, coconut milk, and a touch of stevia for a creamy and filling smoothie that is packed with healthy fats.
3. Cauliflower Upma
A low-carb version of the traditional semolina upma, made with grated cauliflower and seasoned with spices. A simple fusion recipes of Indian breakfast made using wheat flour. This is a great dish to try. 
4. Keto Dosa
A South Indian favorite, dosa can be made keto-friendly by using a batter of almond flour and coconut flour.
5. Spinach and Cheese Stuffed Mushrooms
Stuff large mushroom caps with a mixture of spinach and cheese for a tasty and keto-friendly indian veg appetizers.
Frequently Asked Questions (FAQs)
What foods are keto friendly? 

Keto-friendly foods are low in carbohydrates and high in fats. Examples include paneer, avocados, nuts, seeds, and low-carb vegetables like spinach and cauliflower.

What are keto friendly foods? 

Keto-friendly foods are those that help maintain ketosis by being low in carbs and high in healthy fats. These foods include paneer tikka, avocado chaat, and cauliflower rice.

What are the best keto friendly foods? 

The best keto-friendly foods include high-fat, low-carb options like coconut oil, nuts, seeds, and low-carb vegetables. Indian keto favorites include paneer tikka, coconut chutney, and cauliflower upma.
More Keto Friendly Foods
Expanding on the list of keto friendly foods, here are some additional options to consider:

Keto Palak Paneer: Spinach cooked with paneer in a creamy sauce, perfect for a hearty meal.
Zucchini Fritters: Grated zucchini mixed with spices and pan-fried into crispy fritters.
Baked Cauliflower Bites: Cauliflower florets seasoned and baked until crispy, great as a snack or side dish.
Keto Coconut Ladoo: A sweet treat made from coconut flour, desiccated coconut, and a sugar substitute.

Incorporating Keto Friendly Foods into Your Diet
Incorporating keto friendly foods into your diet can be simple and enjoyable. Here are some tips to help you get started:

Plan Your Meals: Planning your meals in advance can help ensure you have plenty of keto-friendly options available. 

Stay Hydrated: Drinking enough water is crucial on a keto diet, as it helps your body adjust to the low-carb intake. 

Experiment with Flavors: Don’t be afraid to try new spices and seasonings to keep your meals interesting and flavorful. 

Monitor Your Macros: Keep track of your macronutrient intake to make sure you are staying within your keto goals.
Conclusion
Embracing a keto lifestyle doesn’t mean you have to give up on delicious and satisfying foods. With a variety of keto friendly foods available, especially in Indian cuisine, you can enjoy a wide range of flavors while staying on track with your diet. 

Whether you’re looking for the best keto friendly foods or simple keto friendly foods recipes, there are plenty of options to explore. 

Incorporate these foods into your meals and enjoy the journey to better health and wellness. For more recipes and inspiration, visit Manjula’s Kitchen and discover the world of keto-friendly Indian vegetarian cuisine.

  • Potato Curry Recipe

    Potato Curry Recipe

    Potato with Coconut Gravy

    Potato in Coconut Gravy

    This is a beautiful looking dish! Mouthwatering, heat from red chilies and sweet and sourness from tamarind make this dish exotic. This is a great dish for me and our family when we want a change from our regular tomato or yoghurt based gravy.
    5 from 1 vote
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    Course gravy
    Cuisine Indian
    Servings 2

    Ingredients
      

    • 4 boiled 4 potatoes medium size, boiled peeled and cut into 1/3” cubes that will make about 3 cups of cubed potatoes
    • 2 tbsp oil
    • 1/2 tbsp mustard seeds (rai)
    • 2 whole dried red chilies
    • 1/4 tbsp turmeric (haldi)
    • 8-10 curry leaves
    • 1 tbsp salt adjust to taste
    • 3 whole dried red chilies
    • 1/4  cup grated coconut
    • Approx. 2 tbsp tamarind pulp(imli)
    • 1/2 tbsp mustard seeds (rai)
    • 1 tbsp coriander (dhania)

    Instructions
     

    • Soak tamarind in about ¼ cup of hot water, mix it well and squeeze out the pulp, recipe needs about 2 tablespoons of pulp. Set aside.
    • For gravy dry roast chilies, mustard seeds and coriander over medium heat for about 1 minute.
    • First grind the dry ingredient red chili, mustard seeds, and coriander, into coarse powder. Add coconut, tamarind pulp and ¼ cup water to make it into a paste. While blending use water as needed to make paste. If you prefer mild take the seeds out of red chili before blending. Set aside.
    • Heat the oil in a sauce pan add mustard seeds red chilies, and curry leaves, as seeds crack add potatoes, salt and turmeric. Stir for about 1-2 minutes.
    • Add coconut paste and mix it well; add about 1-1/2 cups of water.
    • After potatoes come to boil let it cook covered for 4-5 minutes over medium heat.
    • Note: The dish absorbs water while sitting. Add more water as needed to keep the gravy consistency of your liking. Let it cook on low heat for few more minutes.
    • Potato with Coconut Gravy is ready to serve.

    Notes

    Serving Suggestions
    Potato with Coconut goes well Plain Paratha or Puri.
    Tried this recipe?Let us know how it was!

    Potato Curry in Coconut Milk | Potato Coconut Curry Recipe | Potato in Coconut Gravy

    How to Make Potato in Coconut Gravy: A Step-by-Step Guide to a Tasty Dish

    Potato Curry in Coconut Milk, also known as Potato in Coconut Gravy, is a delectable Indian dish that beautifully combines the rich creaminess of coconut milk with the heartiness of potatoes. This recipe is a staple in many households, known for its aromatic flavors and creamy texture. Whether you are a seasoned cook or a beginner, this recipe will guide you through creating a dish that is both comforting and flavorful.

    The Essence of Potato Curry in Coconut Milk

    This dish is a perfect example of how simple ingredients can come together to create something extraordinary. The star of the recipe is, of course, the humble potato, which absorbs the flavors of the spices and the coconut milk beautifully. The creamy coconut milk not only adds a rich texture but also a subtle sweetness that balances the heat from the spices.

    Origin and Popularity

    The origin of Potato Curry in Coconut Milk can be traced back to South Indian cuisine, where coconut milk is a common ingredient in many dishes. Over time, this dish has gained popularity across different regions due to its unique taste and ease of preparation. It is now enjoyed by people all over the world who appreciate the blend of spices and the creamy consistency.

    Why You’ll Love This Recipe

    • Simple Ingredients: This recipe uses everyday ingredients that are easily available.
    • Flavorful: The combination of spices and coconut milk creates a burst of flavors.
    • Vegan and Gluten-Free: It’s a great option for those with dietary restrictions.
    • Versatile: Can be served with rice, roti, or naan.

    Variations of the Recipe

    Exploring Manjula’s Kitchen reveals a treasure trove of other delicious variations that you can try. Here are some related recipes that you might enjoy:

    1. Butter Paneer: This classic dish features paneer cubes in a rich and creamy tomato gravy, infused with aromatic spices like coriander and turmeric.
    2. Paneer Tikka Masala: Marinated paneer pieces are pan-fried and then cooked in a luxurious tomato-based gravy, offering a smoky flavor with a hint of sweetness.
    3. Paneer Methi: A creamy dish made with paneer and dried fenugreek leaves (kasoori methi), providing a unique slightly bitter taste that complements the creamy base.
    4. Paneer Tomato Curry: A simple yet delicious curry made with fresh tomatoes and aromatic spices, with chunks of paneer absorbing all the delicious flavors.
    5. Palak Paneer: A nutritious green curry made with fresh spinach and spices, providing a rich source of iron and vitamins.

    Serving Suggestions

    Potato Curry in Coconut Milk is incredibly versatile and can be enjoyed in various ways:

    • With Rice: Serve it over a bed of steamed basmati rice to soak up the creamy gravy.
    • With Naan or Roti: Use the bread to scoop up the curry for a satisfying meal.
    • As a Side Dish: Pair it with other Indian dishes like dal and vegetable curry for a complete meal.

    Tips and Tricks

    To enhance your Potato Curry in Coconut Milk, consider the following tips:

    • Use Fresh Coconut Milk: If possible, use fresh coconut milk for a more authentic flavor.
    • Adjust the Spices: Tailor the heat level to your preference by adjusting the amount of chili powder and green chilies.
    • Garnish: Garnish with fresh coriander leaves for a burst of freshness and color.

    FAQs

    Is Potato Curry in Coconut Milk Vegan? 

    Yes, this recipe is vegan as it uses plant-based coconut milk.

    Can I Make It Ahead of Time? 

    Yes, you can prepare the curry in advance and store it in the refrigerator. Reheat gently on the stovetop before serving.

    What Can I Serve with This Curry? 

    This curry pairs well with rice, naan, or roti. It can also be served alongside other Indian dishes for a complete meal.

    How Spicy is This Curry?

     The spice level can be adjusted to your taste. The coconut milk helps balance the heat, making it a mild to moderately spicy dish.

  • Masala Bell Pepper Recipe

    Masala Bell Pepper Recipe

    Masala Bell Pepper

    Masala Bell Pepper (Capsicum)

    Bell pepper is also known as capsicum or shimla mirch. Masala bell pepper with great blend of spices, makes a very enjoyable side dish. This can complement any meal. Masala bell pepper can be served with roti, paratha or puries. I enjoy this with side of dal fry and plain rice.
    5 from 1 vote
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    Course vegan
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 3 medium Green bell pepper seeded and cubed in 1/2” pieces this will make about 3 cup cubed bell pepper (capsicum, shimla mirch)
    • 2 tbsp oil
    • 1/2 tbsp cumin seeds (jeera)
    • 1/8 tbsp asafetida (hing)
    • 1-1/2 tbsp coconut powder (gola)
    • 1-1/2 tbsp sesame Seed powder (til)
    • 2 tbsp teaspoons coriander powder (dhania)
    • 2 tbsp fennel seeds powder (saunf)
    • 1/2 tbsp Red Chili Powder (lal mirch)
    • 1/4 tbsp Turmeric Powder (haldi)
    • 3/4 tbsp salt
    • 1 tbsp sugar
    • 1/2 tbsp mango powder (amchoor)
    • 1 tbsp Lemon Juice

    Instructions
     

    • In a small bowl mix most of the spices, coconut powder, sesame powder, coriander powder, fennel seeds powder, red chili, turmeric, salt, and sugar. Set aside.
    • In a wide frying pan heat the oil moderately over medium high heat, add cumin seeds as seeds crack add asafetida. Add bell pepper mix well lower the heat to low medium. Cover the pan and let it cook for about 3 minutes.
    • Sprinkle the spice mix. Mix it well coating all the bell pepper. Let it cook about 3-4 minutes covered, do stir in between. Cook the bell peppers until they are tender but still little crisp.
    • Turn off the heat, add the mango powder and lemon juice mix well.
    • Masala bell pepper is ready.
    Tried this recipe?Let us know how it was!

     

  • Masala Bell Pepper Curry

    Masala Bell Pepper Curry

    A bowl of Masala Bell Pepper Curry garnished with cashews and fresh cilantro

    Masala Bell Pepper Curry

    Masala Bell Pepper Curry, which is a Hyderabadi-style dish. Hyderabad dishes are very spicy and aromatic. For me, bell pepper curry represents these dishes well. I wanted to do a recipe for a side dish for a more formal get together. I happened to have some extra bell peppers in my fridge, so I decided to experiment with those.
    Since this is a dish for a party, I wanted the gravy to be spicy and rich. Of course, I had to try out variations of this recipe a few times to balance the flavor. This dish has a complex flavor. The nuttiness of the cashews, sesame seeds, and coconut blends perfectly together. The gravy for this dish is also very versatile. You can also make a variety of dishes with this gravy. You can try adding potatoes or paneer with this gravy base, comes out delicious.
    Bell Pepper Masala Curry is very aromatic and delicious, in addition to being vegan and gluten-free. If you enjoy hot and spicy food, indulge yourself with this dish! It pairs excellently with naan, puri, or plain white rice. Enjoy!
    Recipe will serve 4.
    4.34 from 12 votes
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    Prep Time 10 minutes
    Cook Time 30 minutes
    Course Main Course
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 2 medium size green bell pepper cut into bite size pieces

    Spice Mix

    • 1 tsp oil
    • ¼ cup broken cashews
    • 1 Tbsp sesame seeds
    • 1 Tbsp coriander
    • 1 Tbsp coconut powder

    Gravy

    • 1 ½ cup chopped tomato I used 3 medium size tomatoes
    • 1 Tbsp ginger cut into small pieces
    • 1 Tbsp chopped green chili
    • 2 Tbsp oil
    • 8 fenugreek seeds methi dana
    • 1 tsp cumin seeds jeera
    • ¼ tsp turmeric haldi
    • ⅛ tsp asafetida hing
    • 1 tsp red chili powder lal mirch
    • ½ tsp sugar
    • 1 tsp salt
    • ½ tsp garam masala

    Instructions
     

    • Cut the bell peppers in half and remove the core and discard and cut them in bite size pieces.
    • In a pan, heat 1 teaspoon oil. Add cashews, sesame seeds, coriander seeds, and on a low flame, stir fry them for about 2 minutes. Turn off the heat and add coconut stir together. After the mix comes to room temperature blend the mix using about 1/4 cup of water and make it into a paste and set aside.
    • Blend tomatoes, ginger, and green chili into a paste. Set aside.
    • Use the same frying pan, heat the oil on medium heat, oil should be moderately hot. Add cumin seeds, fenugreek seeds and asafetida stir for a minute add tomato paste. Add turmeric, salt, sugar, and red chili powder. Stir fry for about 2 minutes, oil will start separating.
    • Add the spice paste and cook for 2-3 minutes stirring. The spice mix will start to leave the oil. Add bell pepper stir and 1-1/2 cups of water and bring the gravy to boil.
    • Lower the heat to medium low and let it simmer for about 6-8 minutes. Until bell pepper is tender.
    • Gravy will thicken as it sits, if needed add more water.
    • Sprinkle the garam Masala and cover the pan.
    • Bell pepper curry is ready to serve. I like to serve this with Naan, or over plain rice.
    Tried this recipe?Let us know how it was!
  • Palak Paneer

    Palak Paneer

    Palak Paneer

    Palak Paneer (2016)

    Palak Paneer is likely the most popular paneer dish from North India. Creamy spinach with tasty paneer makes a delicious main dish. This recipe was one of my favorite. After so many years of cooking, my family has decided my cooking skills have improved! I wanted to do this recipe again as with modified cooking method. Also I will like to thank you to all of my viewers who have encouraged me over the years. You guys truly inspire me!
    4.66 from 23 votes
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    Prep Time 10 minutes
    Cook Time 25 minutes
    Total Time 35 minutes
    Course Main Course
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • 10 oz spinach washed and clean, about 6 cups packed spinach
    • 1-1/2 cups paneer cubed into bite size, about 1/3 pound of paneer
    • 1 tomato finely chopped, this will make 3/4 of chopped tomato
    • 1 green chili chopped
    • 1 Tbsp ginger chopped
    • 1 Tbsp oil
    • 1/2 tsp cumin seeds jeera
    • 1/8 tsp asafetida hing
    • 1 tsp coriander powder dhania
    • 1/4 tsp turmeric haldi
    • 1/2 tsp red chili powder
    • 1/2 tsp salt adjust to taste
    • 1/2 tsp sugar
    • 1 Tbsp whole wheat flour
    • 1/3 cup heavy cream

    Instructions
     

    • First blanch the spinach, this helps to keep the spinach color bright. To blanch the spinach, boil about 6 cups of water in a saucepan, and let the spinach boil for one minutes. Drain the water and put the spinach in ice cold water for about two minutes. Drain the water.
    • Blend the spinach, ginger and green chili. Spinach should be creamy but not pasty.
    • Soak the cubed paneer in about three cups of hot water, for about 5 minutes or more. This helps to give the paneer soft texture. Set aside.
    • While cooking, spinach can splatter, use larger sauce pan. Heat the oil in a sauce pan, over medium high heat. Test the heat by adding one cumin seed to the oil; if it cracks right away it is ready.
    • Add cumin seed, and asafetida. After cumin seeds crack, add the tomatoes and stir fry for 1-2 minutes. Tomatoes should be tender not mushy. Add coriander, turmeric, red chili powder, salt, and sugar, stir and add the spinach.
    • After spinach comes to boil lower the heat to low, and let the spinach cook for about 5-6 minutes do not cover the pot. This helps keeping the green color of spinach.
    • Mix the flour to 1/2 cup of water and add to the spinach, also add the cream. Mix it well and let it cook for five minutes. If needed add little more water.
    • Drain the paneer and fold it gently with spinach and let it simmer for about five minutes.

    Notes

    Palak paneer is ready, serve with naan, tandoori roti, Paratha.
    Tried this recipe?Let us know how it was!

  • Vegetable Biryani (Instant Pot)

    Vegetable Biryani (Instant Pot)

    A bowl of Vegetable Biryani garnished with fresh mint leaves

    Vegetable Biryani (Instant Pot)

    This next recipe is due to many of you requesting I do a tasty and delicious recipe using the Instant Pot. I decided to try a recipe for "Vegetable Biryani". I have been a little hesitant to do recipes using the Instant Pot. Maybe it's because I have been cooking for so long and I'm set in my habits, or maybe it's my age! I will say I have loved using my Instant Pot more as a pressure cooker and love using it for that purpose! I make lentils and legumes using the Instant Pot and think it's great. Once I use the Instant Pot more and get used to the timings, I think it will allow me to give more precise times for my recipes.
    Vegetable Biryani is a complete, satisfying, one-dish meal. My mother would often say this dish is a fancy name for vegetable pulao. However, I think it is more than that. The secret behind this flavorful Vegetable Biryani is a spice mixture that creates the perfect balance of flavors. Basmati rice with a mix of fresh vegetables combined with this spice mixture turns into a dish of perfection! If you follow my steps, you'll see I try to make this recipe as simple as possible. Vegetable Biryani also makes a great lunch box meal. Make sure to check out the footnotes to see how you can make this dish vegan.
    Hope you enjoy!
    This recipe will serve 3
    5 from 3 votes
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    Prep Time 10 minutes
    Cook Time 30 minutes
    Total Time 40 minutes
    Course Main Course
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • 1 cup long grain rice I preferred Basmati Rice
    • 3 Tbsp Milk
    • 1 pinch Saffron Kesar few strands
    • 2 Tbsp oil or ghee
    • ¼ cup cashews
    • 15 Raisins
    • 1 Tbsp ginger thinly sliced
    • 2 cup mixed vegetables cubed potatoes, carrots, bell pepper, green beans cut into 1-inch pieces, cauliflower florets
    • ¼ cup Plain Yogurt whisked
    • ¼ cup Mint leaves Pudhina finely chopped
    • 1 ¼ cup Water

    Spices

    • 3 whole Green Cardamom Elaichi
    • 6 Cloves Laung
    • 8 Black Peppercorns
    • 1 inch long cinnamon stick Dalchini
    • 2 Bay leaf Tej Patta
    • 1 tsp Cumin seeds Jeera
    • 1 tsp coriander powder
    • 1 tsp fennel seed powder
    • 1 tsp red chili powder adjust to taste
    • ¼ tsp Turmeric Haldi
    • 1 tsp Salt adjust to taste

    Instructions
     

    • In warm milk soak the saffron and keep aside.
    • Soak the rice for about 10 minutes, then drain the water and keep aside.
    • Use the instant pot on sauté mode add ghee after half a minute add cashews and raisins and sauté lightly roast them for about 1 minutes.
    • Add all the whole spices and sauté for 30 seconds, they will become aromatic.
    • Add all the dry spices, coriander powder, fennel seed powder, turmeric, red chili powder and salt stir for few seconds, add vegetables and yogurt mix it well, cleaning sides and making sure vegetable mix spread evenly in the pot.
    • Next spread the rice evenly over the veggies. Spread the mint leaves evenly over rice. Sprinkle saffron milk on top of the rice.
    • Add the water for cooking on top of the rice. Rice should be just immersed under water.
    • You are layering the ingredients do not stir in between the steps. Close the lid with vent in sealing position.
    • Change the instant pot setting to pressure cook mode. Secure the lid, close the pressure valve and cook for 9 minutes at high pressure.
    • After the instant pot beeps, on the instant pot panel you will notice keep warm mode. Cancel the keep warm mode and wait until it releases the pressure and open the pot, that will take about 12 minutes.
    • Open the pot and fluff the rice gently with a fork.

    Notes

    Serve hot with Plain yogurt, Spinach Raita, and my favorite is Salted Mint Lassi
    Making Vegan:
    This is a easy recipe to make vegan, soak saffron in water instead of milk and yogurt you can replace with vegan yogurt or tomato puree.
    Keyword Bhojan, Bondi Raita, cooking shows, Cooking Video, Delicacy, delicious, Desi Khana, Gluten Free, Gourmet food, Homemade, Instant Pot, Jain Cooking, Khana, Lunch Box, Mint Lassi, One Pot Meal, Onion Garlic Free Cooking, Recipe videos, Rice Dish, Sattvic Food, Swaminarayan
    Tried this recipe?Let us know how it was!
  • Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed karela makes a great side dish to any meal. Karelas have many health benefits including a home remedy for diabetes.
    5 from 3 votes
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    Prep Time 10 minutes
    Cook Time 20 minutes
    Marinating Time 1 hour
    Total Time 30 minutes
    Course Side Dish
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    For the Marinate:

    • 4 karela bitter melon
    • 1 tbsp salt
    • 1 tbsp lemon juice

    For the Filling

    • 2 tbsp oil
    • 1 tsp cumin seeds jeera
    • 1/8 tsp asafetida hing
    • 2 tbsp besan gram flour
    • 1 tbsp coriander powder dhania
    • 1 tbso fennel seed powder saunf
    • 1-1/2 tsp salt
    • 1/2 tsp turmeric haldi
    • 1/2 tsp red chili powder
    • 1-1/2 tbsp mango powder amchoor

    For Cooking

    • 2 tbsp oil
    • 1/2 tsp salt
    • also need thread to wrap

    Instructions
     

    Preparing the Kerala

    • Wash karelas thoroughly and using a knife, scrape the skin. Set the scrapes aside.
    • Make a slit in the karelas length wise and remove the seeds. Add karelas and the skin scrapings to a bowl. Mix and sprinkle with salt and lemon juice. Let it marinate for at least an hour.
    • Squeeze the karelas to remove all the marinade. Wash karelas twice with hot water and then squeeze out all the water. Separate the scrapings from the whole karelas.

    Preparing the Filling:

    • Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if the seed cracks right away, the oil is ready. Add the cumin seeds and asafetida to the oil. After the cumin seeds crack, add the karela scrapings and stir fry for about 2 minutes.
    • Add gram flour (besan) and stir-fry for another minute.
    • Add all the remaining dry spices: coriander powder, fennel powder, turmeric, chili powder, and mango powder. Sauté for a minute and then turn off the heat.
    • Stuff the split karelas with this spice mixture (there should be some spice mix remaining, which will be used later). Tie the karelas with a thread so that the stuffing does not come out while cooking.

    Cooking the Stuffed karelas:

    • Add 2 tablespoons of oil in a sauce pan over medium heat. Spread the stuffed karelas in the pan and sprinkle with salt. Cover the pan and let it cook for about 2 minutes.
    • Turn the karelas over to the uncooked side and cook for about 1 minute. Repeat until all four sides of the karelas are cooked.
    • Sprinkle 2 tablespoons of water and the remaining spice mixture over the karelas. Cover the pan and let it cook for 2 more minutes.
    • Remove the lid to see if the karelas are tender. Gently turn them over a few more times, making sure they are covered with the spice mixture.

    Notes

    Notes
    Stuffed karela can be served hot or cold and can be refrigerated up to a week.
    Variations
    For a slightly sweeter taste add 2 tablespoons of sugar to the cooked spice filling, prior to stuffing the karela.
    I like to Serve Karela with Urad Dal Tadka, Mixed Dal, Dal Makhini and Rice
    Keyword Bitter Melon, Diabetic Friendly, Healthy Side Dish
    Tried this recipe?Let us know how it was!

  • Aloo Gobi | Potato & Cauliflower

    Aloo Gobi | Potato & Cauliflower

    Aloo Gobi

    Aloo Gobi – Potatoes With Cauliflower

    Aloo Gobi is a delicious main dish made with potatoes, cauliflower, and a great blend of spices. Aloo Gobi can be served with various breads, such as rotis, parathas, and puris.
    4.30 from 10 votes
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    Prep Time 10 minutes
    Cook Time 20 minutes
    Total Time 30 minutes
    Course Main Course
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    • 2 cups cauliflower, cut into small florets
    • 2 medium potatoes, cubed into bite sized pieces
    • 1/2 inch shredded ginger
    • 3 tsp coriander powder dhania
    • 1/4 tsp turmeric haldi
    • 1/4 tsp red chili powder
    • 3 tbsp water
    • 3 tbsp oil
    • 1/8 tsp asafetida hing
    • 1/2 tsp cumin seeds jeera
    • 2 green chilies, sliced in long pieces
    • 2 bay leaves
    • 1 tsp salt
    • 1 tsp mango powder amchoor
    • 2 tbsp chopped cilantro hara dhania

    1/4 cup water use as needed

    Instructions
     

    • In a small bowl, mix the shredded ginger, coriander powder, cayenne pepper, turmeric, and 3 tablespoons of water to make a paste.
    • Heat the oil in a pan. Test the heat by adding one cumin seed to the oil; if seed crack right away oil is ready. Add hing and cumin seeds to the oil after seeds crack add the bay leaves and green chilies and stir for a few seconds.
    • Next, add the spice paste and stir for a minute until spices start leaving the oil.
    • Add cauliflower, potatoes, 2 tablespoons of water and salt. Mix well. Cover the pan and let it cook on medium heat for about 15 to 20 minutes until the vegetables are tender. Make sure to stir gently every 3 to 4 minutes.
    • Lastly, add the mango powder and fresh cilantro (green coriander). Mix everything and cover for a minute. Adjust the salt to your taste.

    Notes

    Variations:
    Add some green peas and/or sliced red bell peppers. The red bell peppers should be added at the end of the recipe as they cook quickly.
    Tips:
    Making a paste with the spices will prevent the spices from burning.
    Serve with Paratha, Puri 
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